F.A.C.E. Fear: A Powerful Technique for Panic Attacks
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- Опубліковано 20 вер 2024
- Knowing what to do during episodes of high anxiety or panic is essential. F.A.C.E. Fear is a method and an acronym for moving through a panic attack that will keep you on the right track to recovering from panic disorder.
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The treatment for anxiety and panic is paradoxical. You do the opposite of what feels natural. You step into the fear or face it instead of moving away or avoiding it. If you resist feeling anxious or try to prevent a panic attack, your anxiety and panic only worsen. Panic is the fear of fear symptoms in your body. You will no longer have panic disorder when you stop fearing those symptoms.
What do you do?
You do the opposite.
You F.A.C.E. Fear without avoiding it or doing things to make yourself feel safe or calm down.
Using the F.A.C.E. Fear method will help you move through high anxiety episodes or panic attacks with an attitude and behaviors that give your brain the right messages of safety learning.
The F.A.C.E. fear method is an incidental, in-the-moment exposure technique for panic attacks. Use F.A.C.E. Fear at the moment high anxiety or panic shows up. Using the F.A.C.E. Fear method to move through panic episodes and eliminate your avoidance and safety behaviors is an effective method to recover from panic disorder. It can be used alone or with Interoceptive, sensitivity-reduction training when treating panic disorder.
The following is an explanation of each stage of the F.A.C.E. Fear method:
F: F.A.C.E. your fear of panic symptoms with an attitude of willingness. Whether your anxiety or panic came out of the blue or built up, have an attitude of willingness and openness to the physical and emotional symptoms and sensations.
A: Adopt an attitude of Allowing Anxiety and panic symptoms to be there. Allow the physical sensations to wash over you. For example, you might notice your heart rate increase, palpitations or difficulty breathing, throat tightness, dizziness, feelings of digestive discomfort, the urge to urinate, sweating, tingling, a rush of adrenaline, a hot flash or cooling sensation, etc. You are dropping the resistance and the struggle. Instead, you surrender to the symptoms with no reaction or white-knuckling. You are just allowing the physical symptoms and sensations to drift over you. You are welcoming the symptoms and observing them without judgment.
C: Commit to staying in it and Coach yourself like you would coach a young child that was afraid to try something new. Coaching statements like, “I’ve got this! I’m doing it!”
You are allowing that wave of anxiety to wash over you.
E: Embrace the experience with encouragement and praise afterward. Positive encouragement is a crucial step to follow up the physical experience of moving through a panic attack with positive messages about how you did. For example, you might say things to yourself like, “I am getting better at this.” Or “This was a great opportunity to train my brain that panic symptoms are not dangerous, and I can tolerate them.”
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I would love to hear from you. Please send me a message and tell me how panic has affected your life.
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Until next time...I will see you in session,
Paige
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(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this UA-cam channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)
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I’ve been struggling really bad with derealization and get panic attacks because of it . Just by watching your videos it’s helped me . Please keep doing what you are doing . You’re changing and saving lives . Thank you .
I'm always thinking im actively dying 😩😂
Even though it can feel like something terrible is happening, remind yourself that it is normal and not dangerous and you can tolerate it. I hope the FACE Fear technique helps you.
@NICOLETIANA me too 😭
Dont worry anna i have those thoughts also. I have panic disorder and from years of finding the right way to manage panic is the opposite to avoiding it. Working on accepting and allowing is something you should practice on. Good luck 👍
@@PaigePradkoTherapy qq
I can relate
Therapist and doctors always talk about, nausea, dizziness, shortness of breath, heart palpitations, tingling or intrusive thoughts, but anxiety and panic can have more symptoms than that. Like a negative energy surge through your whole entire body that can make you dissociate or depersonalise, some of us literally feel like our soul is tryna leave our body, some of us have electric shocks in our head as if we’re going to IMPLODE!! How tf do we even begin to m explain that let alone deal with it. Coz the first thing that goes when panic starts is your concentration! 😏
This may help: ua-cam.com/video/-Xem4AFRwU4/v-deo.htmlsi=q14wvbLxVHV8akpi
Deffo Derealisation is scary as hell.
For me, panic occurred after I was agitated when I started being afraid of the thought of total collapse. It was the fear of the fear. Once I started asking for more anxiety at the onset of fear, my brain calmed down and the cycle stopped. Your system works. Today I am going swimming doing an exposure. "I am doing this TO get well, not WHEN I get well." Dr. Abraham A. Low
Fantastic work! Well done ❤️
How long have you had Anxiety?
I have been suffering from panic disorder for about 6 years. My type of panic attack was the spontaneous one that is coupled with a very strong feeling of derealization which would keep me in a fear loop and make the attack last over an hour. I would get them approximately once a year. But lately the fear of a panic breakout was getting more and more intense and it made me try to avoid unpleasant thoughts and actions more and more. So far they had only happened at home when i was by myself and i was of no danger of getting one when being occupied with some activity or when i had other people around. All of a sudden i developed a fear of getting a panic attack in an inconvenient situation like being at work. I just barely escaped it last Thursday by trying my hardest to suppress it and starting a conversation with other people so i would be not left alone with my destructive thoughts. I was at the brink of developing Agoraphobia which is when i decided to look for help online.
I'm happy to say that your advice - to my surprise - resonated so strongly with me that it made me confident never to succumb to the fear anymore, ever. For the first time in these 6 years I am able to write and talk openly about it without the fear to enter the fear cycle. The last few days I have developed the habit to never escape thoughts that make me anxious. I'm also very proud that i successfully fended off an oncoming panic attack 2 days ago during the night by applying this technique and allowing my anxious thoughts to wash over me. I reduced the time that I usually spend during a panic attack from 1,5 hours to just a minute. And the intensity was also much less since i wasn't fueling the fear cycle anymore. As a man I am embarrassed to say this but the next day i cried 3 times uncontrollably.
You healed me and gave me back my freedoms and I'm eternally thankful to you for this video.
Dear Paige, I am so very grateful to you. This lesson gave me a lot of mental strength! I don't care about panic attacks anymore. Hit me anytime buddy, I welcome it. Whether I sleep, drive, train, work. It doesn't matter…
Greetings and much love from Germany!!
Your message is so meaningful. Thank you for sharing your experience and I am so grateful that the video helped you to turn things around. It is so important that we willingly welcome anxiety in and stop resisting and trying to protect ourselves. Thank you again for sharing. It makes me feel good to hear my videos have helped someone. ❤️
Ma'am, you are an excellent coach, and a saviour for the people who desperately need help but can't afford it.
Thank you. I appreciate your compliment 🙏❤️
You've helped me realize that I thought I was doing exposure therapy but I was actually still in a state of avoidance through coping mechanisms I was trying. I had a small bag with mints, alcoholic pads, etc. and a water bottle with me every single time I left my house "just in case" I had a panic attack. I would even tell myself, "Make yourself do this" and "You can leave the situation if you start to have an attack" simultaneously. Thank you.
Yes, some of our safety measures can be so subtle. Glad that you recognized yours. Great job!
Found her not long ago, this woman is a gem 💎
Thank you for your kind comment. My husband calls me a rock…but I think I like gem better.😂❤️
I started to have panic attacks for the first time two months ago. On the eve of another one, I found this video and it helped me go to work and work while experiencing the height of the symptoms without ever actually going into a panic attack. You said everything perfectly. Not focusing on perfection and accepting symptoms are there.
I have cptsd. I was doing great till January,Iv done alot of personal work over t past year. However, I noticed my daughter has been gaslighting me over the past two years. Beginning of last year I spoke to her and she denied it but her behaviour continued. For my own emotional health, I cut ties with her in January. Suddenly out of the blue I started having body symptoms, then anxiety. Its awful but Iv overcome many things in my life and will overcome this to. Thank you Dr Paige for your kindness in sharing these techniques 🙏
I am sorry you are going through that with your daughter. That sounds so difficult. Hope that you can treat yourself with love and compassion 🙏❤️
The waking/loss of sleep is horrific too
Yes it is. I am sorry you are going through that.
Wish I found you 6 years ago. Probably would’ve saved me a lot of suffering and money as well.
I’m on the tail end of recovery now.
Good for you, Joe. Your recovery is what’s important. We all take different journeys to get there. ❤️
What helped you recover?
@@Waves353 when you stop being afraid of how anxiety feels, recovery starts happening. Anxiety and its multiple symptoms are not life threatening, so I would just carry on with my day like it wasn’t there or I wouldn’t give it any importance. I notice it label it as just anxiety, refocus on whatever I’m doing. Do that over and over and over.
I have panic disorder to the point i am full blown agoraphobic. I haven't worked in 3 years and I can't even go into my favorite video game store who's workers are my best friends. Why would I get triggered somewhere I love to be at normally? I have it so bad I sold my car. This video gives me hope but I feel like I going to faint or collapse; like blackout even when I face the fear. Idk thanks and I really appreciate your selfless act of kindness.
Hi Richie. (Sorry if I have your name wrong.) Agoraphobia is a complex and challenging condition. I have been treating people with this condition for 20 years and understand what it takes to heal and all of the complexities that go along with it. You can heal from agoraphobia even with the symptoms you are describing. I have a program specifically for people with agoraphobia becoming available in a few months. I will likely launch it in January. I have worked on this program for over 2 years and it will help people. If you are interested in learning more about it when it launches, please sign up for my newsletter at paigepradko.com. Until then, keep chipping away at the fear. Do what you can. Fear spreads easily so you will need to keep working at it even if in small increments. You will be able to go to that video store soon. That’s a great goal.
I also develop agoraphobic im afraid to leave my home alone or to go go shopping alone so much fear dont know how to over come the fear
Thank you so much for making this video.
I’m 59 and almost 5 months ago I suddenly started having physical symptoms of tingling, dizziness, progressed to neurological sensations in head,headaches, tmj dysfunction.. now coping with a feeling of severe anxiety. Medical tests galore- nothing found.
I’m shocked to think anxiety can be this severe.
I found your video tonight on the midst of a panic attack. Very scary. Couldn’t get a deep breath.
I found a yoga for panic attacks and this video and I now feel better.
I truly hope face method this helps. ❤
@@PaigePradkoTherapydid the program come out already?
@@phyllisboyle1162, I have programs for panic, agoraphobia, health anxiety and OCD on my website: paigepradko.com. They are available anytime you may need them. I offer a support community as well called the WarmHeart Hub.
Thanks a million for saving me am almost healing,PANIC ANXIETY IS HORRIBLE,....
Face excellent. I've panic and anxiety for past 23 years. Off all medications now training myself to drive again, go into shops, bank etc. My world had become very small at 65 and was becoming smaller. All because of thoughts, sensations creating fear in my mind and body.Xanax and diazepam just made everything 1000 times worse. Then antidepressants 2000 times worse. My hypnotherapist didn't have chance in helping me sort things out. FEAR is what I know refer to as:
F alse
E vidence
A ppearing
R eal
Will now be adding F.A.C.E. to my F.E.A.R. 😮
@@Mervyn5568 Thank you for sharing your story. It helps to encourage others that even after all that you have been through, you are still committed to recovery. Should you ever need more support, I have resources to help you at paigepradko.com
My panic also comes on mostly when I wake up
Yes, many people experience that.
I am totally panic about my panic attack.but lately I tried to allowing it. It seems to work a little. By seeing your video I feel even more confident to continue like how you treat panic, thank you so much .I feel much confident now. thanks again.
I play this vid twice a day because this info is the best info i ever heard,,it gives me beliefe, confidence and hope, i cant thankyou enough paige as ever since i found you i cant believe i am going out to places that in no way i would ever have gone,, i was so scared.and i mean scared, but now i use the FACE METHOD and this method is the best ive ever heard of,,i really mean it,, i have been a sufferer of agoraphobia for years but you have given me the recipe,,plz plz plz sufferes use the FACE METHOD as exactly paige mentions,,play the vid over and over again like i do until it sinks in ,,,,it seriously works,,i am so very happy that i came across Paige Pradko,,,you are an angel thankyou so much
Thank you for your comment because you will inspire people by your words, testimonial and encouragement. I hope that you can share your experience and the video with different social media groups where we can help as many people as possible. And, thank you for making my day, giving me a big smile and motivating me to continue to share helpful techniques. 🙏❤️
I’m so relieved to have found your videos. They have helped me so much. Thank you for all that you do for us
You are so welcome. I am so glad you like them. 🙏😊
I find your videos very helpful- especially the easy to remember acronyms. Thank you!
I am so glad to hear that. I love acronyms to help people remember what to do. I appreciate your comment.🙏❤️
Thank you so much Paige, you are a real angel, great helper
Thank you 🙏❤️
Hi Paige! Denise here, great video and thank you (:
Thank you, Denise 🙏
You are the best. Thank you for your commitment to improve our mental health. "Do what you fear to do." Dr. Abraham A. LOW
🙏🏼❤️
Hello!
Thank you very much!
You’re welcome 🙏😊
Wao I learn more from you than from my therapist I never learned this from her, she only focused on asking me personal things. Thank am glad I discover this great Chanel ❤❤
Welcome to the channel. Glad to share this help with you. ❤️
Hi Dr Paige, I recently had a elevated level of anxiety not sure full blown panic attack. I am a nurse and at work have to give report in front of many people. So the thought of speaking before them makes me very anxious, my heart rate increases, face and eyes turn red, at times loose my voice in the middle of speaking. I hated these feelings. So randomly I found this video of yours explaining way to dealing with it in a very simple way yet very relatable. I am going to implement FACE method and will update you and audiences later. Thank you for your video, I find it very comforting
I am so happy you found this video. I was once in your shoes and experienced that type of anxiety. I saw that you have joined my course and am so happy that you have taken that step to learn how to manage your anxiety. I am here for you. ❤️
Hi. How have you been doing now
it's tells about my self,
Thanks doc.. awesome video again..
Very inspiring video.
My pleasure. Thank you for being so encouraging and appreciative 🙏❤️
You are great teacher mam
Thank you 🙏. My mother was a teacher. Maybe I picked it up from her. ☺️
I’ve had at least 100 hard-hitting panic attacks since late 2019. I’m at the point where I can’t function anymore. I had to quit my job because I was so stressed the only way I could put myself to sleep was by drinking, otherwise I’d stay up all night. There was a point where I was in recovery, but these past 2 years have been such a nightmare that I’m no where near that level of health I was at when I was recovering, and it’s only now when I can’t function I’m just barely beginning my journey to get healthy again. I’ve been sober from all drugs for 27 days now, and I hope to one day be able to sleep and work again soon. it’s never been this bad, I want my life back. I guess old habits really do die hard Lol
Hi Aaron. I know you are going through a challenging time in your life, but you have been sober for 27 days and each day and hour is a victory. Often times people can get panic just from withdrawal from alcohol the day after even as little as one drink. Any substance that calms the brain can produce a rebound panic attack. Stay on the road to recovery and allow your brain and nervous system to heal. I would love to hear from you occasionally to hear how you are doing. So inspired by your story and hope you continue to share your story.
I’m proud of you for being sober for 27 days! When I was tapering off benzodiazepines, I had to live minute to minute, just to get through the agonizing and traumatizing anxiety. I truly believe I have PTSD from the withdrawal experience. I’m not sure if you’re aware of this, but alcohol works on the same part of the brain as benzodiazepines so withdrawal from alcohol is very intense, but it will get better, I promise. I’d highly recommend looking into natural supplements for your sleep since alcohol actually does the opposite are used to take GABA supplements and melatonin along with L-Theanine and 5-HTP. A couple of months ago I was introduced to a clinic in Nashville called the harmonizing brain center which does low energy Nuro feedback treatment. I’ve completed three sessions out of 10 and I’ve noticed a big difference in my mood creativity, and organization skills. I’ve been feeling less depressed and less anxious and able to think problems through more easily from the scan, they did, it showed that the majority of my brain receptors were overly stressed and had shut down for the most part so, stimulation from these treatments, helps calm the brain, and allows it to communicate with itself in a more effective way. I was HIGHLY skeptical about this treatment since I’d never heard of it over the course of 20 years while trying to treat my GAD and depression. I’m also an addict and my psychiatrist back in 2017 was prescribing Vyvanse, Adderall, Suboxone, 6mg/day of Klonopin & oh yeah, Fioricets for my headaches. When she cut me to 4mg/day of Klonopin, my body wasn’t happy and I kept running out of meds early. She then discharged me for not “tapering quickly enough.” I honestly believe there needs to be some type of federal law that prevents doctors from dropping patients in which they prescribed seriously dangerous and addictive narcotics!!! The country is insane and it shows. Lol
🙏🏼🙏🏼🙏🏼
God speed healing towards your mind and body, from a fellow panic attack person
@@HuntsvilleFreshClothingCo
You are so right about the lack of professional ethics or morals in far to many doctors who prescribe medication especially Benzodiaopines without complete disclosure of how dangerous the drugs are...unless their is a serious reason such as seizures that nothing else helps then at the lowest affective dose.
Anything else find a better way..natural supplements ...talk therapy...anything but drugs that destroy your brain....and I had to wean myself from a careless neurologist who was too lazy to find cause for tremors and seizures....turned out neurological damage from spine damage no one bothered to fix or try. I got SEPSIS in hospital from UTI...that is when he'll opened up.
Hospitals and doctors who did not care. I see it and now hear about it so often it's like they make a living off of harming people then Continue to make things worse.
Then put you on medication that is actually warranted for pain but don't bother to discuss the long term problems and God forbid should you try to educate yourself😂ṅ such as here then you're thrown under the bus...medication abruptly removed....withdrawls...
panic and here in Volusia County not one doctor...therapist to help...
It's hard. I used to get through things....had resilience...I'd like friends who understand to even talk to....
What a great video. Thank you so much. There is a lot of counselors and therapist that really don’t understand anxiety even though they tried to teach the ones that are going through it but I can tell you really do understand it and by far one of the best videos I’ve seen. I will definitely be practicing your method. I just learned about a tapping method that seems to work pretty well, but I’m still struggling to get past 100 miles. I find myself turning around before I even get anxiety symptoms or before they get too bad. I definitely have a fear of the symptoms. I’ve been struggling with this since I was 12 and I am now 42 years old. I’ve had some successes and I’ve had a lot of failures. I definitely find that if I don’t keep challenging myself, I lose traction/conquered areas. Thank you for taking time to make this video for all of us who suffer with this.
Thank you for your comments. If you need help getting past that 100 mile threshold, I have help available in my agoraphobia program for driving. I also have a membership support group at paigepradko.com
Thank you for your comments. If you need help getting past that 100 mile threshold, I have help available in my agoraphobia program for driving. I also have a membership support group at paigepradko.com
Thanks for putting up this video. I suffer from a rather unique symptom compared to others. For me, I want to vomit. I don't get racing heart or palpitations or even suffocation. Just the urge to vomit. So you can imagine if I tried to use FACE and stay in that situation, I would probably throw up. Most of the time, this would happen in a situation where I am sitting somewhere with friends or even by myself in public where there are other people around. Sometimes it's in a restaurant. It wouldn't be too pleasant if I threw up on the spot. You would probably then say go to the restroom but doing so, instantly my urge to vomit goes away because I am no longer in that fight/flight panic situation. That would have defy the FACE training method. So it feels like I am stuck.
I am sorry you experience that symptom. It is a challenging symptom but very common in people with panic disorder and agoraphobia. Do you throw up often or do you have a fear of throwing up? Sometimes people haven’t thrown up for years, but the fear of it keeps them anxious. The treatment for this is to face your fear, just like you do with every other uncomfortable symptom. You are not alone and there is treatment and exposures that you can do for emetophobia.
@@PaigePradkoTherapy Thanks for the reply. I don't think I have a fear of throwing up at least from my research, people who have emetophobia are careful of what they eat, afraid of getting sick, gets sick if they see someone else throwing up. I don't have any of those. I have also not actually thrown up. I always "escape" that situation before it happens. Also to add, it is random the anxiety I have. I can go to the same place with the same people and would not get the same symptoms. So it just depends on god knows what. I also don't have any conscious thoughts of worrying when my symptoms kick in. It must be all subconscious. I wish I knew what it is as I believe it would be easier to treat if I know the cause in the first place.
I am the EXACT same way. I’m instantly nauseous the second something scares me to stresses me out. I’m still looking to figure out why
Wow ty ... i know its an older video but after watching im looking forward to using this method. I know it wont be easy but i will be damned if anxiety will win !!!
I love your attitude!
Dear Paige,
My daughter is now watching your videos, you have helped her so much, she’s using the IAM technique as I do, she looks happier and less stressful, i totally use the I A M technique when my anxiety starts, it works
I write it down and use it where ever I am if I need it, because it helps me, thank you
I remember telling my daughter, when you begin to feel anxious and you’re afraid, accept it, know you’re safe and healthy and move on,
Paige, how can I thank you
Happy and healthy New Year, I know it will be for us because of your help and your videos, ❤❤❤
Hi Judith. Thank you so much for taking the time to share with me. It brings me so much happiness to know that you are helped by the videos and that your daughter is watching too. We are all here to help each other. Happy New Year to you as well. 🙏❤️
Thx for your video I needed this to help me 😮
You’re welcome. Glad it was helpful 😊
Iam diagnosed with panic disorder and health anxiety, I'm always aware to every single detail in my body which makes anxiety worse. Most of the time, when i go to sleep, once i drift off, suddenly i wake up and feel as if i can't catch a breath, almost as if i was gonna die, and most of the time what I do is that i try to calm myself by listening to music or watch something on UA-cam to help me sleep, but i never face it. I wanna know if what I'm doing is wrong and if it makes it all worse. It's the scariest feeling ever.
I am sure that is very scary. While it may be caused by panic, I would still suggest a sleep study to rule out other causes like sleep apnea. Once that is ruled out, I would treat breathlessness during the day with interoceptive exposures, and do nothing in the evening to calm down or soothe yourself back to sleep. I realize this is difficult but you don’t want to give your brain the message you are so concerned, or it will keep trying to wake you up if the safety measures are not in place.
Hello I have the same problem. Did you get a solution on that?
@@sesikumal8681 hey! I no longer have the waking up suddenly problem. If you wanna talk about your symptoms I can help you. Not saying that I'm completely better but definitely better than before
@@alyaly6045 Thank you very much. I am weak due to lack of sleep. I feel like I'm gonna pass out. Did you take medication for that problem or it resolved on its own?
@@sesikumal8681 I didn't take any meds! I just educated myself enough about anxiety and how our brain works, and I started to ignore the scary symptoms, ignoring does help! + Watch your diet, here's some tips that helped me, do not eat anything after 7pm, cut caffeine as much as you can, drink chamomile tea before sleep, idk if you've heard of Anise seeds but it's amazing! I drink it every day before sleep it's relaxing with no side effects (you can find it in any supermarket) don't force yourself to sleep, but force your body to relax, once you're you're relaxed, your body will automatically shut down at night.I know it's long, but it helped me! Hopefully I can help you. If you have any other questions, I'm here.
I can’t thank you enough ❤
Thank you
You're welcome ☺️
Fantastic video !! 👍🏻👍🏻.
Thank you very much!
Is this similar to your IAAM method? Seems more clear. I don’t get full blown anxiety but just a symptom or two that draws my attention and keeps it. :(
Hi Larry. Nice to see your name pop up again in a comment. This is a different technique, but there is a similarity in the sense that you are allowing the sensations and symptoms to be there without trying to avoid them or escape from them. This gives you opportunities to learn that you are safe and at the same time can tolerate anxiety. 😊
I feel like I’m going crazy 😢and eventually need to be institutionalized, I have health anxiety , fear of having anaphylaxis from anything, any kind of a weird sensation is triggering anxiety. I try hard on all the methods. But the face method for my fear of anaphylaxis is a tough one for me. When my my mouth goes try. I go to bed and have to lay down and let it wash over at times. I wake up jittery in the morning and I try to find a positive reason for it , kind a like debunking symptoms.
Some people say, it’s because I’m an HSP ( highly sensitive person) I don’t watch any news and I don’t want ppl talking about it. But I can’t live in a bubble 😢
Will I really be okay ? Someone tell me, I’m going to be okay and don’t go insane..
Hi Tina. I am so sorry that you are struggling with health anxiety and anxiety symptoms. It sounds awful. The symptom of dry mouth is a normal anxiety symptom that is not harmful or dangerous. If you have had an anaphylactic reaction, then you know what allergens to avoid. If you haven’t, then this is a fear that is not substantiated and is living in your imagination, and the anxiety is being reinforced by your avoidance and safety behaviors. I can help you with these fears in my health anxiety course if you are interested. www.paigepradko.com/healthanxiety
I am interested and will be reaching out
A very informative video. I'm going to try the FACE method and see if it helps, although it's a bit terrifying for me to wish for a panic attack to come on for educational purposes. At first I think I'll wait for one to come and then face it. Panic attacks have been severely debilitating. Ugh.
Yes, FACE Fear is a method for moving through a panic attack as it happens in the moment regardless of whether one is trying to bring on the symptoms or it just occurs naturally. 😊
I’m an agoraphobic for the past 4-5 years. Stop driving cause my first massive panic attack happened while I was driving. My legs went numb and so did my head. I freaked out. Jumped out of car and dumped water over my head. That was 6 years ago. I slowly started to go out in the past 2 years but not normal in anyway. Iv been in mental hospital and hospitals and made no difference but nightmares of the experience. Would love anything that might help me. 😢
It’s wonderful that you are working on going out, even if it’s slow. If you would like help, I have a program to help people with agoraphobia and a support group at paigepradko.com
Wow !!'❤ thank you!!! This helps so much!!!
EXCELLENT
Many thanks!
Ma'am, I've always wondered that exactly how can we 'not react to those symptoms'? Like, it's almost impossible to not feel afraid or tensed when you're having a hot flash due to anxiety. Then how can a person smile through that? I'm feel so perplexed in this regard please help!!
It is possible to feel those symptoms and understand the mechanics of what is happening in your body. Your brain believes you are in danger when you are not. I am not suggesting that you smile through it, but if you act afraid and scared of the symptoms, than you will continue to panic. What is helpful is to float or surf through the panic and the F.A.C.E. Fear method is an aid to help you do that.
Panic came in through different ways one of them was avoidance and going to the doctors but little by little I e been doing it I rally stated going to my doctors first but it was because panic set in while taking my blood pressure and shoot it up high during panic that Jed to avoidance I take my bp at home and It's good!
Hi ma'am.. Iam suffering from agoraphobia for more than 2 years.. How can I contact you. From India
Hi Shahanas. I am sorry that you are dealing with that. You can contact me at paigepradko.com
Hi Paige, thanks for this!!
I had a panic attack for a while. When I blow-dry my hair, and see hair loss on the ground. I started to feel the anxiety coming up and panic attack. Sometimes I put too much pressure to myself and I have no idea how to resolve it. Even I have a sleep problem because of this. How should I deal with it?
Thanks very much. 🙏
Hi Peter. Dealing with chronic anxiety and panic and sleep problems can be challenging. I recommend practicing stress management practices during the day, but not in response to a high anxiety episode. If you were to do physical activity everyday, you may notice your sleep improving. However, panic disorder requires a specialized treatment called interoceptive sensitivity reduction training. Here is an assessment for panic disorder www.paigepradko.com/panic-quiz
Page, I not only suffer from Anxiety (since the pandemic) but also since adolescence I have had borderline personality disorder so the step in which you recommend praising myself doesn't work because i have a continuous feeling of worthlessness so what would you suggest to a person who has to personality disorders concordantly bpd *and* health anxiety?
I am sorry that you have been dealing with those conditions. You do not need to praise yourself, but recognize in a positive way that you are choosing to do something challenging when you chose to welcome in the anxiety and panic symptoms. Allowing the symptoms to exist without fearful thoughts about those symptoms is what will help you to recover.
Im guilty of this safety behavior, when i go to work i bring my food supplement ashwagandha, and i bring water with me and sometimes hot water.. I feel that im safe when i have them with me.
I don't why it's so hard without them.
I understand. It’s difficult to let go of those safety behaviors. At first, you will feel uncomfortable. But you brain will learn that you never needed them anyway and you are safe.
Go to a mirror. Get real close. Look yourself in the eyes. Talk to yourself in the affirmative. Affirm you're fine and your fear is not who you are.
Beautiful. ❤️
Had the worst panic attack in the car, now I will not drive. I have irrational thoughts that scare me like what if I crash on purpose what if I lose control?
@@phyllisboyle1162 , that sounds horrible and I’m sorry you are dealing with that. If I can help you, please let me know. I have driving recovery programs and a wonderful support group called WarmHeart Hub to help you at paigepradko.com
I've never hyperventilated but every time I panic I'm terrified I'm going to. It keeps me agoraphobic and unable to live my life because of my panic attacks all the time. Do you have any advice ?
Yes, I have lots of advice. But too much to write here. I have a new program where I walk people through what to do to recover from agoraphobia. I include a section on people that have a fear of breathing difficulties or hyperventilating in that program as well. I think it would be very helpful for you. The program will be available in late February. If you would like to learn more about it, you may sign up for my newsletter at paigepradko.com
What to do when you feel disconnected from your children.
Hi. I just left you a message on a different video. 🙏❤️
Are your online courses just ERP or ACT based ERP?
How do you deal with panic when you are on stimulants and you can't calm down? Had albutorol and my heart rate jumped super high. Would this technique work in those situations?
@@nomad1517 some people take stimulants to practice bringing on the symptoms on purpose and facing their fears in that heightened state. It’s a perfect time to practice although your symptoms will still be heightened while on that medication.
Doctors in our country are truly committed to assisting individuals dealing with anxiety disorders. Nevertheless, we are confronted with a shortage of specialized doctors capable of offering comprehensive treatment for these conditions. At present, the primary medications recommended include propranolol, which aims to reduce elevated heart rates, and sleeping pills. This constrained access to specialized care is worrying, particularly given the rising number of individuals struggling with anxiety-related issues.
Regarding propranolol, it can be effective in managing certain anxiety symptoms, especially those associated with physical symptoms like increased heart rate and trembling. However, like any medication, it can have side effects, such as fatigue, dizziness, or gastrointestinal issues. It's important to consult with a healthcare professional to discuss the benefits and potential side effects of propranolol, as well as alternative treatment options for anxiety.
Yes, I agree. The use of propranolol is like using a temporary band aide. The real healing is done through the process of confronting fears and learning that you are safe and can tolerate the natural symptoms of anxiety. Propranolol can be used as an aid to begin exposures, but to fully learn that you are safe from anxiety symptoms, it will need to be discontinued at some point of the process.
I've given up on medication and vitamins, and no amount/mixtures/brands have helped ease my disorder. Every youtube therapist i have watched explains that acceptance is the only way to manage panic disorder. I am having a difficult time accepting my physical symptoms as they are so overwhelmingly painful and all-consuming. I acknowledged rationally that i am having a panic attack. I never think "Im dying". I even repeat mentally, "this always passes" but i am still experiencing the same level of physical symptoms as when I didn't have this mental exercise. Am i doing something wrong? I just tried this method an hour ago in my bathroom during a panic attack episode and still suffered greatly
If there is resistance in the form of worry, concern, bracing, what-if thoughts, avoidance, self monitoring, the brain is still being trained to fear the symptoms. Even repeating a phrase, “this always passes” is still an action where you are trying to reassure yourself. I know this is difficult, but you have to welcome, let go of all resistance, believe the symptoms are not dangerous and even encourage yourself to have the panic symptoms. You may also need to practice bringing on the symptoms on purpose through interoceptive exercises.
My mind I thinking that this will never be ending I've recovered it lot but but the tail of this disorder is there
How to recover from it completely that I can do everything that I did in my past Life?
I am sorry that it came back again. Panic disorder can relapse. There are a few things you can do to help prevent a relapse. I cover a few different treatment methods to help you stay in recovery in my new course coming out at the end of the month. If you happen to be interested, here is a link: www.paigepradko.com/panic.
Today stranger at my school was having a panic attack and I'm curious, if i spoke to her about random thing like my cat, would it help to go away panic.
It may have. When a person is able to stops focusing on certain symptoms and being afraid of their symptoms, the panic cycle stops.
So medications don't work for panic?
It really depends on whether you are looking to squelch a particular panic episode or heal panic disorder. People may succeed at stopping a panic attack using an anti anxiety medication on occasion. But in my opinion, it is better to learn to allow and welcome anxiety and panic without medication. In the long run, learning to allow and move through anxiety and panic will build your tolerance, increase your confidence and eventually reduce your overall anxiety and sensitivity to anxiety in your body.
Panic pushes my blood pressure up
It can do that, but not to any kind of dangerous level. Just enough to help you run away from a tiger.
I had a panic attack yesterday and I was letting my symptoms be there but I ended up taking medication my symptoms were there for like 2 hrs could get rid of them what can I do?
Hi Lorenzo. I am sorry that happened to you. Remember that the symptoms caused by adrenaline surges are not dangerous, but they can be uncomfortable. Sometimes the anxiety can linger for hours. Practice allowing and tolerating the lingering anxiety as best you can. None of us are perfect and it takes time to retrain the brain that you are not in danger.
Thank you so much
i have been goin through health anxiety since 2 months. i have had two ECGs and both were normal. still i fear for my heart. Please tell me how can i reassure that my heart isnt damaged by heartbeatts
Health anxiety can be so awful and convince you to doubt what you know is true, that you are fine. It sounds like you have had more than one evaluation and more than one test. You now have to stop reacting as if you are in danger. I can help you learn how to do that if you need help and guidance at paigepradko.com.
Agoraphobia here, ive stopped it all Now im depressed!
😥❤️
Madam I had staring ocd, and Im a student it feels difficult mam when Im seeing lecture my eye suddenly trapped at pant jip of teacher by the time teacher look at me I got guilt panicked and start headache immediately.
When I was reading myself my eyes goes on my pant jip itself I'm anxious mam pls help what can do for this 😥😥😢😞😞😞
I am sorry that you are experiencing this. This is OCD and it can be treated with ERP. Here are some resources to help you:
The Top 10 Things you Need to Know to Practice ERP: Exposure and Response Prevention for OCD, Phobias and Anxiety
www.paigepradko.com/erp
OCD Self Assessment Quiz
www.paigepradko.com/ocdquiz
OCD course
www.paigepradko.com/ocd
Got a video when the internal HPA Axis decides to add more fuel than you can extinguish?
Great idea for a video. I am adding your suggestion to my list. 🙏❤️
Plz How can I make an appointment with you
You may contact me at paigepradko.com for therapy resources.
GREAT video Paige 👍
Thank you so much once again for the hope 😊.
Paige does smoking 🚬 and alcohol increase anxiety and panic attack?
And Paige i have done my medical test and alhamdulillah everything is normal
Paige is it required for me to do the test again after 6 months or a year ??
Paige thank u so much.
You won't believe me after watching all your video's now i am completely so happy
Because I learnt the way of sending the right msg to my brain 🧠
Now i don't feel scared or panic
Alhamdulillah today i am so fine
Thank you so much Paige your doing the best thing
And i am looking forward to joining your course ASAP
May Allah bless you with everything
Thank you .
Thank you. Unfortunately, nicotine and alcohol withdrawal (typically the day after drinking) can cause a spike in anxiety and panic attacks for some. It is fairly common to develop panic disorder when there are no medical problems yet can experience a fear response to anxiety symptoms in your body.
Doctor I can’t seem to be able to cope with a fast heart beat, I’ve already been able to deal with other symptoms such as palpitations, hot flashes, muscle twitches, ect, I suffer from cardio phobia, I’m thinking that’s part of my issue, any advices?
I recommend practicing your ability to tolerate a rapid heartbeat on purpose. We call that interoceptive exposures. I cover step-by-step how to do that in my panic course. www.paigepradko.com/panic
i cannot go out if i go v near to my house any dizziness amd feeling of sudden drop in energy i get scaree go. back home and chexk bp probpm im going 53 been having panic for 11 years
I am so sorry that happens to you. It is important to remind yourself that nothing about anxiety or panic symptoms is harmful or dangerous, just uncomfortable.
What can I do when I feel disconnected from my children?I dissociate when they come to me it's frustrating.
That must be so hard. All that you can do is to try your best to keep good eye contact with them and smile and act as if you are interested and connecting. Eventually it will feel natural and more real.
I'm having extreme fear palpitations from racing heartbeat if i hear some noise .. need advice 😢
Hi Alex. I am sorry you are going through that. It is common to fear palpitations. A certain type of exercise called interoceptive conditioning or exposures is used to treat that fear. If you are interested in learning how to treat this, I walk you through the treatment step by step in my panic course. You can find out more here: www.paigepradko.com/panic
Thank for responding.. I'm in bed for 1 and half month.. chest is very heavy
I am fine, feeling recovered fully, until a weird body sensation happens. Most common are geart flutters/popping/bubbling sort of sensations, vision things that last just a few seconds but immediately give ne that totally scared feeling as if I'm standing on the edge of a cliff, that woosh of panic comes over me.
If I never git these sensations, then I would bever feel panic.
How can I stop my body creating these?
I guess by trying to ignore them when they happen, but I just don't understand why the jeep coming!
I have had heart, brain and blood testing, all good.
I'm so frustrated by this.
I've almost succumbed to medication, but know I'd have to come off it eventually, but will it help right now.....
Thanks in advance fir your reply, Paige xo
I understand. We can get all of those weird body sensations and heart palpitations and vision changes all from anxiety. Try to remind yourself that none of those conditions are dangerous. Most may be caused from hyperventilation. Try to hold your breath and then slowly exhale when you notice those sensations. But, you really don’t have to do anything because none of them are dangerous and the body will naturally restore your breathing.
@PaigePradkoTherapy thank you.
I just can't believe that I'm making these things happen to myself. Can you explain HOW our bodies do this?
Thank you
PDF: Why Do I Feel That in my Body? Explanations of Bodily Symptoms Due to Anxiety, Stress and Panic
www.paigepradko.com/bodyanxiety
Do you still take patients paige?
Thanks for asking Dana. I do if I have availability. I also have courses and support groups. I keep people updated through my newsletter. You can sign up here: www.paigepradko.com 😊
Do people really recover?
Yes. People recover from panic disorder. However, that does not necessarily mean they will never have panic again. What it does mean is that they are no longer afraid of the symptoms.
I would have a heart attack
😢